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Category Archives: diet

Not-so-Krabby Patty Salad

I’m a diehard Spongebob Squarepants fan, and those of you who aren’t … tsk tsk, you just weren’t raised right ūüėõ I watched plenty of educational television too, but this show was my favorite (and still kind of is). How can you not love sponge who lives in a pineapple under the sea?!

Anyway, this salad features a turkey burger patty atop a bed of lettuce, accompanied with fat free cheese and ketchup. It’s pretty much a burger, but without the bun and with a lot more veggie. Are you ready for some healthy ‘burgers’, cos in the words of Spongebob, “I’m ready, I’m ready!”

 

Step 1) Grill a lean turkey patty on a George Forman grill.  I use this because it extracts all the extra fat, but you can just grill it or put it on the pan Рbut use PAM, no extra oil or butter!

Step 2) Shred lettuce and place in a bowl. Top with sliced patty, fat free cheese slice and ketchup.

Voila, enjoy this BBQ bonanza without the bun! *awkward annoying Spongebob laugh*

– approx. 200 cal –¬†

Berry Sweet Layered Loaf

This cake has a layer of sweet berry yogurt sandwiched between its two halves. The blueberry + strawberry yogurt adds a tangy flavor and a cool, creamy texture, making this loaf a great summer treat that’s also low in calories. There’s also no added sugar, and it’s very low in fat. Plus, you get a healthy serving of fruits while you indulge!

The cake portion is made using the recipe for my Low Cal Banana Muffins Рsame ingredients, but with added chopped strawberries, sweetener instead of the sugar/ honey, and a longer baking time (cakes require longer than muffins, FYI).

Step 1) Make the recipe for my Low Cal Banana Muffins. Switch the sugar/ honey for sweetener (Ideal/ Splenda/ etc.) for fewer calories. Mix in 4 large chopped strawberries when everything else is stirred.  I also add half a cup of milk when everything else is stirred to make the batter more liquid, because initially it is pretty lumpy and dry. 

Step 2) Pour batter into a round pan greased with PAM. Bake at 4000¬įF¬†for 40 – 50 minutes.

Step 3) When cake is done baking, remove from pan and leave it on a rack to cool. While it’s cooling, make the yogurt filling. In a blender, just combine 1 cup chopped strawberries, 1 cup blueberries, 1 cup non fat plain yogurt and some additional sweetener. Blend and pour in a bowl, place in freezer for 5 minutes (while you cut the cake in half.)

Step 4) To cut the cake in half,  follow these steps by eHow. Allow both sides to cool on a rack for 5 Р10 minutes.

Step 5) Spread yogurt filling on bottom half of cake, and place top half on top. The yogurt is still quite liquidy and so, to prevent it from spilling over the sides of the cake, I put on one layer first and froze the bottom half for 5 minutes. I then put the rest of the yogurt on. 

Step 6) Refrigerate whole cake for 10 – 20 minutes.

Om nom nom

– 140 cal per 1/8 of cake –¬†

Multi Grain Goodness Pancakes

The flax seed pancakes I made for mommy on Mother's Day ūüôā She also prefers this type!

Who doesn’t love a hot pancake for breakfast, or even lunch or dinner for that matter? I’m a big fan, but I steer clear of the common white fluff variety. I feel as though ‘normal’ pancakes don’t have any real consistency – you just chew ’em and they vanish! It makes me quite sad, and my waistline is not the happiest camper either when I nosh on this all-American breakfast staple.

But multi grain + flax seed = a much better version. A lot of people have an aversion to anything that contains ‘flax seed’ because it sounds disgustingly nutritious and not at all tasty. *BEEP*, wrong answer! These pan cakes are crunchy and have a nut-like flavor, are heavier and therefore more filling, and have a lot more valuable nutritional content.

How I make mine: 1/3 cup pancake mix, 1/3 cup skim milk,

The pancake mix I use, I highly recommend it!

 1/2 an egg (both white and yolk) 1 tsp olive oil. This makes one medium pancake. I cook them on the pan using PAM no-calorie spray, and eat them with sugar free grape jam (better than syrup!)

So simple to make, tasty, filling and nutritious. A perfect low calorie breakfast that’ll keep your tummy tank full till lunch!

 

Holey (Healthy) Donut!

Is it a bird? A plane? A low fat donut!

June 3rd is National Donut Day. Many chains are giving out free donuts, such as Dunkin’ Donuts when you buy any drink. It’s said that this day was created by the Salvation Army to honor the females during WW1 who served donuts to soldiers. However, like many other ‘national holidays’, today is probably just focused on eating (similar to how Memorial Day is an excuse to drink).

But I’m not complaining about the morale behind the holiday, I’m obviously going to put down donuts because of their nutritional value- or lack of it. First off, donuts are FRIED, not baked like many people believe. They are then coated in glaze, frosting, chocolate or filled with goopy calories.

However, all donuts were not created equal. Instead of blowing your healthy habits, you can instead order from Holey Donuts. These donuts are low fat and have far fewer calories than the normal fried fiends.

How Holey Donuts compares with donut chains

You can also save money by baking your own donuts, as told here at Health.com. These could be an activity to make with family, friends or that special someone, and it’s also really fun to decorate them yourself.

So go on, celebrate this ‘holiday,’ but do it the healthy way!

Super Spaghetti Squash

I love pasta, but I try as much as possible to avoid it. There are 200 calories in one serving of this carb-filled ‘staple’, but hardly anyone stops there. The average pasta dish in a restaurant is 3 or 4 servings, and even people who make it at home use more than one handful-sized serving. So when I found this recipe for spaghetti made out of a vegetable … I was amused, but pretty skeptical. Squash = spaghetti? Can it be? IT CAN. I made this today and it tasted like a slightly crunchier version of spaghetti, with an amazing taste. And at only 45 calories a cup, it can’t be beat!¬†Plus, the cooking process is so easy. With only three ingredients and NO added oil/ butter/ salt, there is no pasta dish simpler and healthier than this.

Step 1) Scoop all seeds out of half of squash and fill the space with 1/3 cup water. Microwave on high for 8 minutes.

Step 2) Bring pasta sauce to a simmer. I use Classico’s Florentine Spinach and Cheese tomato sauce. It has 80 cal per 1/2 cup, but I’m going to try and find a lower cal sauce next time I go shopping. This tastes really yummy though!¬†

Step 3) Remove squash from microwave and scoop out flesh with a fork (it will automatically take the shape of spaghetti). Top with sauce and sprinkle with cheese.

– 125 cal –

Surviving Theme Park Temptations

Anyone who has been to a theme park will know that it is one of the hardest experience in the life of living healthy. I went to Six Flags Great Adventure yesterday, and let me tell you: scarier than the rides and roller coasters were the smells that were EVERYWHERE. Each corner you turn gives you the scent of something new, be it pizza, burgers, fried goods or funnel cakes. And don’t forget about the little stalls and vending machines. Even in the areas where you wait in line for the coasters, there are machines chock full of M&Ms, sodas and other snacks. And when your wait can be up to 90 minutes … these little troves of sugar can become pretty¬†irresistible.

Sadly to say, Americans have given in to these theme park temptations. I saw 4 times when an obese person had to be asked to get off the ride because the employees could not lock the harness. And there are many people who let their kids roam around while they sit in place and eat plates of fried potato chips – what has the world come to? ūüė¶

So here are some tips to help you out:

Celery w/ peanut butter and pretzels can go a long way!

Theme Park Tip #1: PACK YOUR OWN FOOD. This is the most important tip of all. Having a lunchbox full of healthy munchies is the trick to resisting temptation. Most of the time, you are not actually hungry and just want to eat because you are tempted by the sights and smells: having your own nuts, veggies or fruits can stave the craving. Pack sandwiches so you don’t have to buy a high calorie lunch.

Theme Park Tip #2: STAY HYDRATED. Carry a water bottle and take a few sips every 15 minutes. When you’re dehydrated you often mistake it for hunger, causing you to mindlessly munch on things that will derail your diet. Stay fueled on water and you might even feel too full even nibble on the things you brought yourself – it’s amazing what a little H2O can do. And since you are in the sun for long periods of time, drinking lots of water is essential.

Theme Park Tip #3: POSITIVE THOUGHTS. A lot of the time, my own silly nut bars

My new boyfriend Flash!

were not enough to keep me from wanting a huge plate of churros with chocolate sauce. But then I looked at the people eating them, and thought twice. I thought of the obesity in America that was fueled by places just like this. I kept thinking “You are stronger than a plate of junk, you have come this far and you’re having fun anyway, so why waste all that for a few minutes of indulgence?” Keep your eye on the prize!

Theme Park Tip #4: DON’T CARRY MONEY. Just bring enough with you to buy your entrance ticket and maybe play a few games. If you have lots of extra cash on hand, you’ll be far more likely to splurge on the goodies in sight. If you have no money, you can’t afford them anyway!

My brother & I on the carousel. I chose to ride the awesome chicken!

Theme Park Tip #5: STAY ACTIVE. This is a given when you’re in a theme park, but there are lots of little ways you can burn more calories. Walk across the park instead of taking the cable car and move your legs while you’re waiting in line. Try to avoid sitting around as much as possible, and you’ll realize that you had a healthy day full of exercise.

Staying away from theme park food will make you feel proud of yourself, and will actually keep you up and running longer – a big serving of saturated fats will leave you bloated and lazy. Walking around for hours and enjoying the rides is a lot more exciting anyway. Have a fun time!

Turkey Burger with Cucumber Yogurt Dressing

With summer around the corner, people are firing up their grills and preparing the burger patties. But barbecues, although a fun social affair, can be detrimental to your healthy habits if you don’t know how to accomodate them into your eating plan. Beef burgers pack high fat and calorie content, and adding cheese and condiments makes it worse. So here is a super solution! Turkey burgers are much lower in fat content and have fewer calories, yet taste just as good and juicy. The Cucumber Yogurt Dressing is the perfect substitute for fat-filled cheese and condiments and had barely ANY calories. Put it all on half a whole wheat bun and you got yourself a light and refreshing entree that’s perfect for a hot sunny day!

FOR BURGER: 

Step 1) Place patty on George Foreman Grill.¬†¬†I use the George Foreman because it’s so quick and easy and drains all excess fat from the meat, but you can put your patty on a pan or the grill with PAM non-stick spray. Just avoid using oil or butter.¬†

Step 2) Place half of whole wheat burger bun face down on a hot pan or grill until brown and crispy.

Step 3) Place lettuce on bun, add patty.

FOR DRESSING 

Step 1) Put all ingredients into a blender and blend for 1 – 2 minutes.

Step 2) Refrigerate for 5 Р10 minutes.

Р230 cal- This comes from the burger and the bun, the dressing has barely any calories.